THE DIABETES PRESCRIPTION

WEEK 1

Rules

  • Your total carbohydrate intake should be below 100 grams per day, and less than 1400 calories per day. You may personalize this goal based off your physical parameters.
  • You are not permitted to eat anything outside of this menu, except for 1 “cheat meal” per week where you can eat out if you wish.
  • Eat 2 meals per day. The order of the meals is just a suggestion. Some people omit some of the lunch options and repeat meals multiple days, and that is fine. 
  • Eat up to 2 snacks/desserts from snack and dessert list. Fruit counts as a snack. 
  • Drink only water, tea, coffee, and sugar-free beverages. 

Shopping

  • You should already have the pantry items.
  • The meal plan has an option to print out a shopping list (or you can just read the list using your smart phone. You can even cross items off the list while shopping by tapping on the name of the item) 

Lunches this week:

There are 6 options a week for lunch, some recipes will make enough for 2 or more meals. You do not have to eat every meal on the list (you could even eat the same thing every day if you really wanted to). If there is a recipe you don’t plan on eating, you can cross off the ingredients on the shopping list.

  1. The Astro veggie burger : 350 calories, 35gm carb. Morningstar garden veggie burger and Monterrey jack cheese on Martin’s Potato roll. This can be enjoyed with no prior preparation time, so is handy in a pinch.
  2. Hummus wrap : 370 calories, 31gm carb. This is a highly addictive and healthy lunch option. The recipe makes enough hummus for 4 wraps, and the wraps can be prepared days in advance.
  3. Pimento cheese sandwich : 290 calories, 24gm carb. This recipe makes enough spread for 8 sandwiches, so it can be used for multiple lunches or for snacks.
  4. Mixed salad with shrimp : 370 calories, 9 gm carb. This recipe makes 2 servings. The shrimp are made ahead of time in about 10 minutes, and will store in the fridge for 3-4 days.
  5. Brussels sprouts salad : 475 calories, 35gm carb (subtract 16 gm carb and 65 calories if you omit the dried cherries). This is an amazingly delicious salad that can be made up to 4-5 days in advance. Shredded brussels sprouts and arugula are tossed with toasted pecans, dried cherries, and goat cheese. This makes 2 salads, so can be eaten on multiple lunches .
  6. The Making Fitness Shake: 210 calories, 9gm carb. This drink is creamy, chocolaty, and will satisfy a sweet tooth.  It functions well as a meal replacement, a snack, or as a pre/post-workout drink.
  7. “I absolutely need to eat out for lunch today”. You can eat salad if the calorie and carbohydrate content is listed at the restaurant (which most places now do. The salad must be less than 550 calories and 25 gm carbs.

Dinners this week:

Two of the dinners make leftovers that reheat well, so you will have 6 meals accounted for each week. Meals typically take 30-45 minutes to prepare.

  1. The Hugo Burrito : 480 calories, 62gm carb. Hugo starts with a base of spiced black beans, rice, and tomato; then packed with a nutritious mushrooms, poblano peppers, and red bell peppers. This recipe makes 8 monster burritos, which freeze and reheat very well.
  2. Seared Cod with Salsa Verde, Jasmine Rice, and Spinach : 520 calories, 49gm carb. This salsa verde is the star of this dish. It has herbal notes from parsley and cilantro, brightness from dijon mustard and lemon, pungency from shallots, and a briny note from capers.
  3. Orange Glazed Shrimp with Rice and Snow Peas : 450 calories, 55gm carb. A sweet and tangy shrimp dish.
  4. Creamy cremini and penne pasta : 600 calories, 50gm carb. This is pure comfort food. It has a creamy cheese sauce spiked with soy sauce. This unusual combination somehow works incredibly, and along with the mushrooms gives the dish a huge umami punch. You’ll have a hard time believing that each serving has 3 servings of vegetables, with spinach, broccoli, and red bell peppers. This dish makes 5 generous servings, which reheats very well.

 

Progress to Week 2